A functional hamstring exercise using a stability ball to improve leg strength and core stability through controlled curling movements.
Lie on your back with your feet on a stability ball and arms at your sides. Lift your hips off the ground to form a bridge position. Curl the ball toward your glutes by bending your knees while maintaining the bridge position. Extend your legs to return the ball to the starting position.
Begin lying on your back with feet on the stability ball, arms at your sides, and core engaged.
Return to the starting position with legs extended and feet on the ball, maintaining control throughout the movement.
Maintain bridge position, curl the ball toward your glutes, keep your core engaged, control the movement
Allowing hips to drop, not maintaining bridge position, rushing the movement, poor ball control
Add weight to hips, perform single-leg variations, increase repetitions, or add resistance bands.
Use smaller ball, perform partial curls, or start with glute bridges to build strength.
Stop if you experience pain in the lower back, knees, or hamstrings. Maintain proper form to avoid injury. Ensure the stability ball is properly inflated.